蔬果昔的是是非非（之三）
系列之3：蔬果昔：科学上有什么说道吗？
“Green Smoothies: What Does the Science Say?”
请看 Michael Greger 医生制作的小视频：
就象我早期探讨过的，喝糖水对你是不好的。
As I’ve explored previously, drinking sugar water is bad for you.
如果你（叫人）喝一杯加了3汤匙糖的水，就象一罐苏打，这就是血糖在其后1小时内大幅增加。
If you have people drink a glass of water with 3 tablespoons of table sugar in it, which is like a can of soda, this is the big spike in blood sugar you get within the first hour.
我们的身体吓坏了释放出过多的胰岛素，到第2个小时变成相对低血糖，血糖降低到比禁食状态还要低。
Our body freaks out and releases so much insulin we actually overshoot, and by the second hour we’re relatively hypoglycemic, dropping our blood sugar below where it was when we started our fasting.
因为血糖降的太低，作为回应，身体会误以为处于饥饿状态，就会向血液里倾倒脂肪（血脂增加）。
In response, our body dumps fat into our blood stream as if we’re starving, because our blood sugars just dropped so low.
喝苹果汁也会发生同样的情况。
And the same thing happens after drinking apple juice.
这就是吃了4.5杯苹果片后3小时的血糖变化情况：先升后降。
Here’s what happens to your blood sugar in the 3 hours after eating 4 1/2 cups of apple slices: It goes up and comes down.
但你如果吃同等含糖量的苹果汁，大约2杯，身体就会过度反应，释放出过量的胰岛素，血糖降的比开始时更低。
But if you eat the same amount of sugar in apple juice form, about 2 cups, your body over reacts, releasing too much insulin and you end up dipping below where you started.
在生产果汁过程中去除纤维会增加胰岛素的反应，导致“反弹性低血糖症”。
The removal of fiber in the production of fruit juice can enhance the insulin response and result in this “rebound hypoglycemia.”
如果把这4杯半苹果加点水放搅拌机里打成苹果昔会对血糖有什么影响呢？
What would happen though if you stuck those 4 1/2 cups of sliced apples in a blender with some water and pureed them into an apple smoothie?
它的纤维仍然保留，但还是会引起低血糖。
It would still have all it’s fiber, yet it still caused that hypoglycemic dip.
血糖下降发生在第2和第3小时，苹果昔比苹果汁对血糖的影响好一些，但苹果对血糖的影响更小。
The rebound fall in blood sugars which occurred during the second and third hours after juice and puree was in striking contrast to the practically steady level after apples.
这个发现不仅说明纤维有多重要，而且纤维是否被机械粉碎（搅拌）也许也有一定影响。
This finding not only indicates how important the presence of fiber is, but also perhaps whether or not the fiber is physically disrupted, like in the blender.
多玩儿点花样看看。 吃4杯半苹果大约花了17分钟，但喝4杯半苹果打成的苹果昔却只需6分钟，而喝2杯苹果汁只要90秒。
Let’s play devil’s advocate, though. Eating4 1/2 cups of apples took 17 minutes, but to drink 4 1/2 cups of apples in smoothie form only took about 6 minutes and you can down 2 cups of juice in like 90 seconds.
也许这些差别是因为水果进入我们身体的快慢而不是物理状态引起的。
So maybe these dramatic differences have more to do with how fast the fruit entered into our system rather than its physical form.
如果只是因为吃的速度，我们可以用17分钟去喝苹果昔，看看结果是否一样。对吗？
If it’s just the speed we can instead sip a smoothie over 17 minutes and it would be the same. Right?
来做个试验。
So they put it to the test.
快喝苹果汁要90秒，如果慢慢喝用17分钟呢？
Fast juice was drinking it in 90 seconds, but what if you instead sipped the juice over 17 minutes?
结果还是一样 – 所以不是因为吃的速度，而是因为缺少纤维。
Same problem — so it wasn’tthe speed, it was the lack of fiber.
如果用搅拌机把苹果纤维打碎，但像吃完整苹果的速度一样慢慢喝呢？
What if you disrupt that fiber with blending, but sip it as slowly as the whole apple eating?
好一点点，但还是没有直接吃苹果好。
A little better, but not as good as just eating the apple.
所以吃苹果比喝苹果昔要好，但谁会只喝苹果昔呢？
So eating apples is better than drinking apple smoothies, but who drinks apple smoothies?
那么香蕉、芒果，或莓类呢？
What about bananas, mangoes, or berries?
有一个研究是对比吃整条香蕉和香蕉泥的不同，结果是并没发现有何不同，但只是观察了一个小时，而且是在运动的时候。
There was a study that compared whole bananas to blended bananas and didn't see any difference, but they only looked for an hour and it was while they were exercising.
总的来说，随着时间推移香蕉会改善血糖情况。
Bananas in general, though, may actually improve blood sugars over time.
芒果也是一样 – 这是用粉末状的芒果做的试验 – 纤维打碎的程度是最大的。
The same thing with mangoes — and this was with powdered mango — can’t get any more fiber disrupted than that.
也许是因为芒果里含有一种叫mangiferin（芒果素）的植化素, 可以减缓肠道对糖的吸收。
It may be due to a phytonutrient called mangiferin, which may slow sugar absorption through the intestinal wall.
莓类（浆果）即使打成糊状也会对血糖控制效果非常好，甚至可以抵消糖水的影响。
Berries help control blood sugar so well they can counter the effects of the sugar water even when they’re pureed in a blender.
在糖水中加入打碎的莓类（浆果），不会使血糖有大的下降，也不会使血脂增多。
Adding blended berries in addition to the sugar water, and you don’t get the hypoglycemic dip; you don’t get that burst of fat in the blood.
喝莓类制作的果昔不仅中道，还会增加对血糖的控制。
Drinking blended berries isn’t just neutral, but improves blood sugar control.
想必是特殊的植化素减缓糖类吸收进入血液。
Again thought to be due to special phytonutrients that may slow sugar uptake into the bloodstream.
对蓝莓的6星期研究发现，蓝莓昔会改善身体对胰岛素的敏感度。
Indeed six weeks of blueberry smoothie consumption may actually improve whole body insulin sensitivity.
所以苹果昔也许有疑问，来自Mayo诊所的蔬果昔配方包括莓类和绿叶蔬菜，不仅最大限度增加营养吸收，也不会有糖类快速吸收的风险。
So while apple smoothies may be questionable, a recipe like Mayo’s basic green smoothie recipe packed with berries and greens would be expected to deliver the best of both worlds, maximum nutrient absorption without risking overly rapid sugar absorption.
Mayo诊所蔬果昔配方：
1条香蕉
0.5 杯草莓
1个柠檬汁（大约3 汤匙）
0.5 杯其它莓果（例如：黑莓，蓝莓）
60克嫩菠菜叶
1 汤匙新鲜薄荷（根据口味增减）
1 杯冷水或冰块
全部放入搅拌机内打成糊状。可做成4 份大约 180 毫升的蔬果昔。
Place all ingredients in a blender and puree to desired consistency. Yields about 4 servings of about180 ml.
请不要错过下期：“液体热量：蔬果昔让你增重吗？”
Please stay tuned for the next: “ Liquid Calories: Do Smoothies Lead to Weight Gain?”